An impeccable appearance is the desire of every woman. An important role in this is played by the figure – slender, devoid of fatty deposits. It often becomes difficult to lose weight on your own. In this case, the help of a specialist is required to help tune in to the process of losing weight. Weight loss psychology is a part of science, the purpose of which is to determine the factors that led to the appearance of extra pounds, the motivation to eliminate them. Self-weight loss is fraught with a number of complications. In this regard, the correct approach, drawn up in cooperation with a psychologist, is important.
Weight loss motivation
In the question of how to lose weight, psychology is aimed at determining, studying the phenomena that occur in the subconscious. Often people, especially women, overly trust advertising promises, buy “miraculous” means that promise quick weight loss. The result of their application is predictable – the result is either absent altogether, or is far from the manufacturer’s promises.
The following situation is also familiar to many women. They go on a diet, expecting to lose those extra pounds within a month. But after reducing the amount of food consumed, limiting certain substances in the diet, instead of the desired 5-10 kg, only 2-4 kg are consumed.
Such experiments with the body end with stressful, depressive states caused by disappointment due to unsuccessful weight loss. The weight loss process stops. Psychological techniques for losing weight work in a different direction. Their goal is to determine the causal factor of the lack of effect, to create the body’s mood for burning fat reserves.
In the process of psychological weight loss, it is important to remember: determining the cause of unsatisfactory results, the action of hypnosis, psychological trainings for losing weight are not enough to obtain the desired effect. In this regard, it is important to follow the rules of a healthy diet, sufficient physical activity, and adequate rest.
The sequence of steps for losing weight
According to the psychology of weight loss, consistency is important in the process of losing weight. Compliance with a number of rules will contribute to the achievement of the target result in a relatively short time frame.
Basic tips on how to lose weight, psychologically tune in to weight loss:
- Recognition of the risk of health complications caused by excess body weight.
- Application of available methods, weight loss products. In this process, diets, movement will help (ideal options are fitness, running, swimming). No less important is the long-term adjustment of the diet – restriction or exclusion from the menu of sweets, flour products, fatty foods.
- No expectation of immediate results. Achieving a stable result can only be achieved through gradual changes.
- Application of the fractional feeding method. Consumption of food in small portions (up to 1 glass), but more often (5-6 times a day).
- Calorie intake counting. For effective weight loss, it is recommended to reduce energy intake to 1000–1200 kcal / day.
These recommendations are relatively complex, and it may take some time to follow them. But a gradual change in lifestyle, thinking will lead to the desired results.
Where to look for motivation to lose weight?
As mentioned above, the goal of weight loss psychology is to determine the factor that caused the increase in body weight. The main of them, according to experts, is the pleasure of eating. The body requires its repetition, a person lacks the willpower sufficient to reject favorite delicacies. A certain degree of dependence on food develops.
An unhealthy diet negatively affects metabolism, causes the formation of fat reserves, becomes the cause of slagging in the body, the accumulation of toxic metabolites. These are factors that slow down digestion. Due to improper nutrition, adipose tissue appears in the thighs, abdomen, and other parts of the body. The goal of nutritional psychology for weight loss is to understand the dangers of consuming unhealthy foods. This is the first step in getting rid of excess pounds.
Psychologists recommend taking your time. Before starting the weight loss itself, it is advisable to tune in to a number of dietary restrictions, lifestyle changes. Because of the complexity of this process, it is important to build a sequential action plan. It is difficult for an inexperienced person to do this. Therefore, it is better to consult a specialist. The psychologist will identify the causative factors of weight gain, determine the necessary further actions. This will help prevent possible negative (and even health-threatening mistakes) and achieve the desired results.
The importance of an incentive in the process of losing weight
According to weight loss psychology, you won’t be able to get rid of those extra pounds without the proper incentive. It is advisable to start observing diets only after determining the reason for their occurrence. The same applies to increasing physical activity, playing sports.
The primary incentive is childcare. Parents want to be an example for the child, to take part in his life and development. A common obstacle to this is being overweight. Therefore, taking care of a child can be a good incentive for adjusting the diet, increasing sports activity, leading to harmony.
The incentive for getting rid of excess body weight for childless people can be taking care of family and friends.
Another motivating factor that the psychology of losing weight mentions is increasing career opportunities. Excess weight (especially obesity) is a frequent factor contributing to the lack of the desired approach to career heights. The reasons for failure are the disagreement of the management, colleagues, the inability to wear stylish things. This is a good incentive to maintain willpower, to get rid of extra pounds.
Psychological literature is a suitable supplement in the process of losing weight
A number of useful tips contain psychological books for losing weight. They offer not only expert advice, but also advice from people who have managed to say goodbye to overweight. Armed with the help of literature, a person becomes his own psychologist. How to lose weight using books and their recommendations? Follow the tips. The most effective of these are contained in the following books:
- Minus 60 (Mirimanova);
- “I can’t walk” (Ducan);
- “Magnificent figure in 15 minutes a day” (Greer);
- Women’s Problem Areas (Austin).
These books contain recommendations, useful advice based on the experience of people who have lost weight. On the question of how to lose weight, the advice of a psychologist, the study of literature, the definition of incentive, motivation are factors that will help achieve the desired results. Another additional feature is video viewing. Interesting, useful videos can be found on the Internet.
The next useful addition is trainings
Many people think that a psychologist is not needed for weight loss. They consider dietary change (i.e. restriction), complemented by increased physical activity, to be the primary success factors. This opinion is wrong. Only a specialist can determine the reason for the appearance of excess weight, motivation, incentive to eliminate it, and draw up a plan of sequential actions.
In addition to adhering to diets, playing sports, reading books, the psychology of weight loss recommends the passage of group trainings. Such classes have a number of positive effects, including:
- joint identification of the cause of the problem;
- collective definition of incentive, motivation;
- identification of mistakes made when losing weight.
Trainings are conducted under the supervision of a psychologist. The specialist does not participate in the discussion of the problem. He controls the progress of the lesson, suggests topics for discussion, directs the dialogue in the right direction.
Photo as an incentive to lose weight
Viewing photos is another important step in the psychology of weight loss. You can use comparative photos (before and after weight loss) of strangers who managed to say goodbye to overweight. But a more expressive motivation is the transformation of acquaintances, relatives, who have overcome dependence on delicacies harmful to the figure. This will cause a certain envy, a desire to achieve the same results.
A good effect is given by viewing your photos from the “old times”. An important condition is that the figure on them must be slim. Nostalgia for the past tense is a positive motivation in the process of losing weight.
The purpose of such techniques remains the same. It consists in realizing the harm of unhealthy food, the benefits of limiting fat, sugar, flour products. Diet changes are the first step in activating weight loss.
Determination of motivation, incentive, goal, weight loss through psychological influence on oneself is the direction in which specialists are engaged in helping people fight obesity. The first step in an effective fight against excess body weight is to see a psychologist. Weight loss and human psychology are related terms. But it is important to draw up a consistent action plan, tune in to weight loss, follow the recommendations of a specialist. Psychological weight loss is based on the following tips:
- Correct attitude. It is important to give the body a mindset: body fat is not an insurmountable problem. It is possible to overcome it. Fat can be handled just like any other task.
- Revealing motivation, setting priorities. A person is advised to determine what is preferable for him: a sedentary lifestyle leading to overweight, or an increase in physical activity, a change in diet, followed by the elimination of fat reserves.
- A gradual change in lifestyle. It is advisable to start with small adjustments: increase the amount of movement, give preference to walking before traveling in transport, climbing stairs in front of the elevator, etc.
- Drawing up a menu for a day, a week. It is recommended to exclude sugar, flour, a lot of fat from it, enrich it with fruits, vegetables, soups.
- Slow food intake. It is important to chew food thoroughly, count calories, trying to reduce their amount.
- More movement. Increase the amount of movement even at home.
- Regular collaboration with a psychologist. He will help to identify the mistakes made, to draw up the most suitable plan of action.
In the process of losing weight, the help of a psychologist is indispensable. If you have fatty deposits, you can get rid of them without specialized help only if you have strong willpower, which is uncharacteristic for most people. Psychological support consists not only in identifying motivation, but also, if necessary, in adjusting it again.
In the process of losing weight, expert advice plays an important role. Getting rid of extra pounds on your own often has an unsatisfactory ending. This leads to frustration, abandonment of further attempts to eliminate body fat. It is inappropriate to make such mistakes, since the removal of their consequences is beyond the power of even specialists.
IMPORTANT! Informational article! Before use, you must consult with a specialist.